4,000 Calories, upcoming bulk

[White_Knight_Ways]

Hi Team - As of the 1st March i will be commiting to a long 28week bulk, i guess the main point of this post is to recieve some feedback on what i have planned for myself and any recommendations in changes where you see fit.

 

i am planning to take in atleast 4,000 calories per day, foods and menu choices will be set in stone and probably changed up every 5-8 weeks depending on how I am feeling but will keep the same calorie intake as the previous meals.  Plan is to keep eating this amount of calories until my weight starts to plateau which I will then revaluate and add where i see fit – Weighed myself Lunchtime and am sitting at 89.5KG, plan is to get 95+ with the help of alittle AAS.

 

A cheat meal will be allowed Saturday and Sunday Lunch Times and will probably be replaced with Junk food i.e $20 family deal at Mcdonalds or an Iskender from Akbaba Kebabs.

 

 

Anyway, Diet as planned is below – Note simplicity is Key for me!

 

Wake Up 5.30, cup of coffee & BCAA’s

 

Workout – 6-7am

 

M1 – 7.30AM

Protein shake in 300ml Milk + 2 teaspoons Olive Oil

2 Pieces of Wholegrain toast + 2 Tablespoons of Peanut butter

Multivitamin, Glucosamine, Flaxseed Oil, Fish Oil

 

Approx 43.1P 29.3F 55.6C

 

M2 – 10.00AM

185g tin of Smoked Tuna + 2 Quick and easy Rice cups

 

Approx 48.8P 10.05F 64.8C

 

M3 – 12.30PM

400g Chicken Breast + 200g Kumara + 1 Cup of Mixed Veges

 

Approx 120.4P 9.5F 66.6C

 

M4 – 3.00PM

185g tin of Smoked Tuna + 2 Quick and easy Rice cups

 

Approx 48.8P 10.05F 64.8C

 

M5 – 5.15PM

Protein shake in 300ml Milk + 2 teaspoons Olive Oil

2 Pieces of Wholegrain toast + 2 Tablespoons of Peanut butter

 

Approx 43.1P 29.3F 55.6C

 

M6 – 7.00-8.00PM

This meal will change everyday!  Normally will include 200-330g meat, some form of carbs and veges

 

Unknown breakdown.

 

M7 – 5.15PM

Casein Protein shake in 300ml Water + 2 teaspoons Olive Oil

 

Approx 24.4P 9.5F 3.2C

 

Total Breakdown excluding Tea;

 

328.6P 98.20F 320.20C – 3479 Calories with Dinner still to come.  Running at an approx macro split of 37.5/25/37.5

 

Anyway would appreciate some constructive criticsm and recommendations on whether i should include/change something out.

 

thanks,

Ignite

[Leeroid]

Probably don't need 350+ grams of protein at 90kgs bodyweight but meh, it won't hurt. Could be cheaper to replace some of the protein with carbs or fats but if you can afford it, algood. 

[White_Knight_Ways]

Hey bro - thanks for the reply, yeah I did think that but to be honest I wouldn't have a clue on what to replace anything with.  Main goal is to keep it nice and simple but if you have any ideas on what I could swap out?  Was mayBe thinking Less chicken with more kumara at lunch and or swapping out the protein shake in meal 5 for a couple pieces of fruit?

[Leeroid]

Yeah that's what I would do too

[kiwicannon]

Hey Ignite whats your B/F% ATM @ 89.5kg?

[jimmybro1]

I would definitely increase carbohydrates your bulking after all. Reduce protein to 240-260g and increase carbohydrates with the difference will save to a lot of money as Leeroid mentioned. Also could reduce fat to 70g and increase carbohydrates more again. 

In the offseason you want moderate fat and protein and high carbohydrates at the moment you have high fat and protein and moderate carbohydrates. 

http://www.sportsnutritionworkshop.com/Files/14.SPNT.pdf

[White_Knight_Ways]

Kiwicannon - I would say anywhere between 12-15%, have good definition/seperation in quads/shoulders/arms but none in the midsection lol.  Honestly think i am predisposed to storing my fat there(Its not very fat, just no seperation at all)

Jimmybro1 - Awesome thankyou, thats a very good read.  I understand the process but need to put alot more work into the plan.  As suggested i think i need to find a way to increase carbs and decrease fat and protein, im just having alittle trouble thinking of ideas how while keeping my total calorie intake high.  Im thinking creamed rice for a quick and easy high carb source?  Could lose some olive oil/reduce peanut butter but then need to make the extra calories up in carbs..  I guess i need to look into some fruits and think alittle bit more - cheers mate, sorry about the rambling lol.

[rapz]

drop some protein bro - for your weight 200g-250 is plenty, definitely cut that 400g chicken at M3. like Jb and Leeroid said you can add more carbs - some simple carbs around your workout will help - i liked sipping on a gatorade or something during training, put sauces on all your food, make it yum! lol

 

[jimmybro1]

Kiwicannon - I would say anywhere between 12-15%, have good definition/seperation in quads/shoulders/arms but none in the midsection lol.  Honestly think i am predisposed to storing my fat there(Its not very fat, just no seperation at all)

Jimmybro1 - Awesome thankyou, thats a very good read.  I understand the process but need to put alot more work into the plan.  As suggested i think i need to find a way to increase carbs and decrease fat and protein, im just having alittle trouble thinking of ideas how while keeping my total calorie intake high.  Im thinking creamed rice for a quick and easy high carb source?  Could lose some olive oil/reduce peanut butter but then need to make the extra calories up in carbs..  I guess i need to look into some fruits and think alittle bit more - cheers mate, sorry about the rambling lol.

Rice mate! Can get instant and cook your own. Mix some rice with whey tastes like cream rice! 

Also corn thins, rice thins are good too! 

[rapz]

 

Kiwicannon - I would say anywhere between 12-15%, have good definition/seperation in quads/shoulders/arms but none in the midsection lol.  Honestly think i am predisposed to storing my fat there(Its not very fat, just no seperation at all)

Jimmybro1 - Awesome thankyou, thats a very good read.  I understand the process but need to put alot more work into the plan.  As suggested i think i need to find a way to increase carbs and decrease fat and protein, im just having alittle trouble thinking of ideas how while keeping my total calorie intake high.  Im thinking creamed rice for a quick and easy high carb source?  Could lose some olive oil/reduce peanut butter but then need to make the extra calories up in carbs..  I guess i need to look into some fruits and think alittle bit more - cheers mate, sorry about the rambling lol.

Rice mate! Can get instant and cook your own. Mix some rice with whey tastes like cream rice! 

Also corn thins, rice thins are good too! 

hell yeah corn thins are the business!!

 

[legacy]

If it hasn't been said already I would knock out some of that Tuna,srs.

http://www.bodybuilding.com/fun/mroussell5.htm

[jimmybro1]

If it hasn't been said already I would knock out some of that Tuna,srs.

http://www.bodybuilding.com/fun/mroussell5.htm

YOLO, heavy metals in everything. 

But it does promote over fishing which is why I no longer/avoid eating canned tuna. (The inner hippy) 

[legacy]

YOLO, exactly why you should be careful what you put in your mouth.......each to their own.

[rapz]

yolololololololol

[Flex]

M1 – 7.30AM

Protein shake in 300ml Milk + 2 teaspoons Olive Oil

2 Pieces of Wholegrain toast + 2 Tablespoons of Peanut butter

Multivitamin, Glucosamine, Flaxseed Oil, Fish Oil

 

Approx 43.1P 29.3F 55.6C

 

M2 – 10.00AM

185g tin of Smoked Tuna + 2 Quick and easy Rice cups

 

Approx 48.8P 10.05F 64.8C

 

M3 – 12.30PM

400g Chicken Breast + 200g Kumara + 1 Cup of Mixed Veges

 

Approx 120.4P 9.5F 66.6C

 

M4 – 3.00PM

185g tin of Smoked Tuna + 2 Quick and easy Rice cups

 

Approx 48.8P 10.05F 64.8C

 

M5 – 5.15PM

Protein shake in 300ml Milk + 2 teaspoons Olive Oil

2 Pieces of Wholegrain toast + 2 Tablespoons of Peanut butter

 

Approx 43.1P 29.3F 55.6C

 

M7 – 5.15PM

Casein Protein shake in 300ml Water + 2 teaspoons Olive Oil

 

Approx 24.4P 9.5F 3.2C

[White_Knight_Ways]

*blush* Awesome to have you comment on this flex!  Have been reading your posts since 2009 haha, love them.

 

Anyway, this particular can wields the most protein content per serving out of any can i can find in the supermarket.  its the Pam Smoked Tuna range breakdown per serving 20.9P 2.4F 1.9C.  and a 185g can has 2 servings.

http://www.ichange.com/nutrition/how-many-calories-in/pams-smoked-tuna-95g

Re: chicken your right, do you know approx what weight in cooked chicken yu will get from 400g uncooked? im going to try and find a few links online now.

 

 

 

[jimmybro1]

Awesome to have you comment on this flex!  Have been reading your posts since 2009 haha, love them.

 

Anyway, this particular can wields the most protein content per serving out of any can i can find in the supermarket.  its the Pam Smoked Tuna range breakdown per serving 20.9P 2.4F 1.9C.  and a 185g can has 2 servings.

http://www.ichange.com/nutrition/how-many-calories-in/pams-smoked-tuna-95g

Re: chicken your right, do you know approx what weight in cooked chicken yu will get from 400g uncooked? im going to try and find a few links online now.

 

 

 

I would just weight your chicken raw to many variables weighing it cooked. 

[soundsgood]

It depends how you cook it. At Muscle Fuel we steam roast so 200g raw chicken breast results in 170g cooked weight. Cooking at home in a conventional oven would probably be about 150g cooked weight. And on a George Foreman closer to 130g.

It is best to run your own experiments with your own preferred cooking method, weigh before and after then you will have a more accurate idea.

[Ben0]

I steam my chicken in tinfoil and 1kg raw equals + -700g cooked

[Dinahlady]

It depends how you cook it. At Muscle Fuel we steam roast so 200g raw chicken breast results in 170g cooked weight. Cooking at home in a conventional oven would probably be about 150g cooked weight. And on a George Foreman closer to 130g.

It is best to run your own experiments with your own preferred cooking method, weigh before and after then you will have a more accurate idea.

Or you could just weigh raw and calculate macros raw. To make it less fiddly you could weigh and cook say 4 meals worth at once from raw weight then split it into quarters or 4 containers. Then the cooked weight doesnt matter.